Chair Pose (Utkatasana)įrom mountain pose, reach the hands up over hand while bending the knees, as if sitting back into a chair. The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Spread the toes wide and press all four corners of the feet into the mat. Stand at the front of the mat with the feet about hip distance apart. Here is a break down of the first flow and each move: Mountain Pose (Tadasana) This sequence is designed to expand your chest, boost your testosterone levels, and leave you feeling powerful and confident. “Our bodies change our minds and our minds change our behavior and our behavior changes our outcomes.” – Amy Cuddy Furthermore, these postures actually help the body to produce higher levels of testosterone which correlates to higher levels of confidence. For example, in a “Wonder Women” pose, the chest is lifted open and expanding. She describes power poses as postures that are open and expansive. I could continue this list, but I want to chat about a way to gain a quick boost of confidence – using our yoga practice.Īccording to Harvard Business School professor, Amy Cuddy, we can exert confidence through our posture, or what she calls power poses. We can raise our curiosity levels, face our fears, and try new things to feel more confident in our capabilities. We can take a solid look at the limiting or false beliefs we have about ourselves and rewrite the story. There are many strategies we can use to increase our confidence. However, today’s yoga sequence was designed to encourage more confidence and this really works!
That’s why I make it a major point to never make any crazy claims about what my yoga sequences can do for you.
Have you seen these? This workout plan will give you washboard abs in one week! Or worse, This yoga routine will attract the dream man into your dreams! Yeah, it drives me nuts too. (A bhavana is a subtle feeling created through the practice of visualization.We are living in the age of what I like to call “Pinterest fitness” where people are constantly trying to sell their readers on ridiculous fitness or diet claims. Stand tall in tadasana (mountain pose) and take a few moments to establish chandra bhavana. Tune into a sense of devotion as you honor all the phases of the moon and the cycles of your life. (Avoid using ujjayi breathing, which is heating). Move through chandra namaskara slowly and mindfully, maintaining a smooth, deep, diaphragmatic breath. The sequence is safe to explore for anyone who practices sun salutations, and many women find it soothing during menstruation or pregnancy.
#Full moon yoga sequence pdf full#
To bring an element of ritual into your practice, try it during the new and full moon phases, or outside anytime under the moon itself. When practiced with devotion and gratitude for the divine feminine, this version of chandra namaskara can become a full body prayer.Īn inward-moving and mildly calming practice, chandra namaskara is appropriate for any time of day, including late afternoon and evening.
The 15 steps in the sequence below represent 15 tithis, or lunar days a 16th step honors the tantric goddess Shodashi, who presides over all the phases of the moon, as well as all that is perfect, complete, and beautiful. We can invoke and pay homage to the lunar energy in nature and within by practicing chandra namaskara, or moon salutation. If the divine lunar force could speak, she might lovingly remind us to “chill out before we burn out.” Like a mother, the moon can teach us to slow down, listen to our own needs, and be receptive to change.
Although the aim of hatha yoga is to balance our lunar and solar energies, even our asana practice tends to reflect a bias for the solar, often emphasizing sun salutations and heating practices in the interest of physical fitness. Society typically encourages our solar, more masculine impulses, making it easy to pursue worldly achievement rather than inner awareness. The aim of hatha yoga is to balance our lunar and solar energies, but our asana practice tends to reflect a bias for the solar, because we often emphasize sun salutations and heating practices in the quest for physical fitness. Whereas solar energy is warm, active, and outwardly oriented, lunar energy is cool, receptive, and inwardly focused. According to hatha yoga, this force also resides within us. Many traditional cultures revere the moon as a manifestation of the divine feminine force in nature.
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